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tigerlife36
Member since Sep 2016
581 posts

Proper Squat Form
My son is a freshman in high school and is doing powerlifting and football. He has lifted weights the past few years in middle school so he isn't new to it. He says the powerlifting coach is making him spread his feet really wide and it doesn't feel right. I'm sure these guys know more than me and him but was just curious on squat form, I always thought your feet was almost shoulder width apart with toes pointing slightly out?


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16550 posts

re: Proper Squat Form
There are a few different squat forms that engage different muscles. A highbar squat with feet shoulder width apart (how I squat) is quad dominant. Lowbar with a wide base is glute and hamstring dominant. Both depend on the individual. For example, my hips aren’t great, so I prefer the highbar position. I also do olympic lifts, and that carries over. It depends on the individual’s mechanics.


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DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16550 posts

re: Proper Squat Form
Youtube - Squat University

Squat University is run by Dr. Aaron Horesching. He is HIGHLY intelligent and detailed in his approach to lifting.
This post was edited on 11/29 at 4:42 pm


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Jim Rockford
LSU Fan
Member since May 2011
80940 posts

re: Proper Squat Form
IIRC it hits the posterior chain more, and some claim it's easier on the knees.

quote:

I'm sure these guys know more than me and him


Not necessarily. A HS strength coach may be very knowlegeable. OTOH it's often given to the guy with the least seniority whose expertise consists of a few seminars and a lot of bro science.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16550 posts

re: Proper Squat Form
quote:

IIRC it hits the posterior chain more, and some claim it's easier on the knees.


More to do with hip torque than posterior chain, but yes, it’s easier on the knees.


quote:

Not necessarily. A HS strength coach may be very knowlegeable. OTOH it's often given to the guy with the least seniority whose expertise consists of a few seminars and a lot of bro science.


This is very, very true. A lot of high school S&C coaches are not CSCS certified or have real experience training athletes.


tigerlife36
Member since Sep 2016
581 posts

re: Proper Squat Form
He’s at a huge high school that has a very good powerlifting program so I feel good about it but just seemed weird from my limited knowledge on squats.


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Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1854 posts

re: Proper Squat Form
A lot of it results in a similar argument that people have between conventional and sumo deadlift. It’s the same exercise, just emphasizes different muscles based on foot/bar placement.

As long as someone is getting parallel, it doesn’t matter IMO. Do what feels right for you body and gets you parallel.


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bayoumuscle21
LSU Fan
St. George
Member since Jan 2012
3841 posts

re: Proper Squat Form
I squat a tiny bit wider than shoulder width and toes straight ahead, but I'm also slightly pigeon toed. Athletes should squat close to their starting position imo. Lineman makes more sense to squat wider. Skilled players should squat with feet closer. Just a personal opinion. The most important thing is to not let the knee drift over the toes.

Big rack, knees back.

Big rack means keeping your chest big, back tight and eyes always straight forward.

Getting comfortable at the bottom is also essential. I would get 135 and just sit at bottom to stretch everything during long pause sets.

Fwiw, Gayle Hatch taught me how to squat and clean.


Rsande63
LSU Fan
Spring,TX
Member since Jan 2016
450 posts

re: Proper Squat Form
bayoumuscle21,

When I read the beginning of your post, I knew that was 100% Coach Hatch.

Proud to say I was working for him from 2003-07 and we never had a SINGLE injury at Spectrum. Some people/gyms/programs don't agree now but there should never be a weightlifting related injury.

I can't wait until my distance running off season to get back to Tuesday:back, Thursday:front.

I just finished my first marathon and realized how weak I am now versus the days of box step ups & the 4 day Hatch plan. I need the leg drive & explosion I had back then to be the best runner possible.


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grayson88
LSU Fan
Tampa, FL
Member since Jan 2004
1773 posts

re: Proper Squat Form
I think a lot of the responses have been very good. I am going to give my opinion as an orthopedic surgeon who has previously had anterior knee pain issues and worked with one of the barbell medicine guys in his home gym to overcome it. Also I am a huge believer in strength and resistance training to prevent injuries and age related falls.

A wide tow out position engages more of your abductor muscles, which are large and strong. I belive this helps squats feel easier and lifter go heavier. I see a problem when people uncertain the vastus medialis, which can lead to patellar tracking issues and anterior knee pain. I would prefer my patients squat toes forward slightly shoulder width apart. The most important aspect is having a butt back first trigger and making sure the knees stay behind toes. Also preventing the knees from dipping in as you begin to drive up, which I feel is often due to increasing weight too quickly.


bayoumuscle21
LSU Fan
St. George
Member since Jan 2012
3841 posts

re: Proper Squat Form
quote:

Proud to say I was working for him from 2003-07


I probably know you or would instantly recognize you. I trained with Coach intermittently from 02-05.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16550 posts

re: Proper Squat Form
Hatch is a fricking legend.


TigerFanatic99
Chicago Cubs Fan
South Bend, Indiana
Member since Jan 2007
16615 posts

re: Proper Squat Form
quote:

I see a problem when people uncertain the vastus medialis, which can lead to patellar tracking issues and anterior knee pain


An ounce off topic, but can you go into a little more detail in squatting when you have painful patellar tracking issues and anterior knee pain? You say tors straight forward? My normal standing posture since I was a kid has my toes pointing way out from each other and pointing them forward takes a very noticable inward rotation for me. Not painful or anything, I just have to force it.

Is this what I should be doing when I squat? Force my toes forward instead of letting them point out?


tigerlife36
Member since Sep 2016
581 posts

re: Proper Squat Form
My son also points his toes out at a 30-45 degree angle when squatting. This is the most natural feeling angle when I did them in the past. I'm not sure if it's correct but it's always worked well.


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bayoumuscle21
LSU Fan
St. George
Member since Jan 2012
3841 posts

re: Proper Squat Form
quote:

Hatch is a fricking legend.


And deservedly so.

I was fortunate to strength train with Coach Hatch, and my speed coach was Boots Garland.

Probably the best two at their field in the history of the Greater Baton Rouge area.


Rsande63
LSU Fan
Spring,TX
Member since Jan 2016
450 posts

re: Proper Squat Form
bayoumuscle21,

Best thing about learning proper form is it sticks.

I'm a 36 year old office guy that can stop my car at any gym , throw on my weightlifting shoes, and have better form, feet & technique than 95% of people in there. It never goes away but that was due to the broomsticks, empty bars, and form for everyone before weight.

My wife has patients needing ortho referrals all the time because they tried to c&j for fast sets of 10 when they can't pull from the floor correctly.

Same for squats, too much too fast and they blame the exercise, not their form , for the mishap.

Fyi, I was the white guy that worked the platforms opposite of Jeff Earls ...initials RS

Funny story--> also the guy who would simulate a post defender for Brandon Bass until 1am when he was in town..except I was 6 foot & 195 back then & he left me bloody & sore for weeks ...good side money haha


CorkRockingham
Member since Jun 2017
226 posts

re: Proper Squat Form
Do you know how Jeff Earls is doing? He was a great coach to me.

I’m known for being in the Blue Book a lot, aka Peanut.


Rsande63
LSU Fan
Spring,TX
Member since Jan 2016
450 posts

re: Proper Squat Form
Jeff is a true leader at Penn State with their athletic performance enhancement team. Great family & he is getting a reward for all the hard work he put in. I'm confident he could run a Top 5 D1 strength & speed program.

If you can't make the leader board the blue book was better than nothing right?

I was told I was the worst lifter ever that kept showing up & ended up decent...first place in the wack-job lift off beating Ben Hall and the tall dude worth 50 million from starting a website haha.



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